Workout Plan For Running And Lifting

Workout Plan for Running and Lifting

Are you looking to improve your fitness and overall athletic performance? Combining running and lifting can be a highly effective training regimen. Running helps to enhance cardiovascular endurance, while lifting weights builds strength and muscle mass. By incorporating both activities into your workout routine, you can reap the benefits of both aerobic and anaerobic training.

Benefits of Running and Lifting

Before diving into the specifics of a workout plan, let’s take a look at the benefits of combining running and lifting:

1. Increased Endurance

Running helps to improve aerobic fitness and endurance. By incorporating regular runs into your routine, you can build up your cardiovascular capacity, allowing you to sustain physical activity for longer periods.

2. Enhanced Strength and Power

Lifting weights focuses on building strength and muscle mass. By incorporating resistance training into your routine, you can improve your overall strength, making you more powerful and efficient during runs and other physical activities.

3. Weight Management

Running and lifting both contribute to weight management. Running is a highly effective calorie-burning activity, while lifting weights increases muscle mass, which in turn increases resting metabolic rate. The combination of these two activities can help you maintain a healthy weight.

4. Reduced Injury Risk

Strength training helps to improve joint stability and overall body mechanics, decreasing the risk of injury during running. By strengthening the muscles and connective tissues surrounding your joints, you can enhance your overall athleticism and prevent common running injuries.

Workout Plan

Now let’s outline a comprehensive workout plan that incorporates both running and lifting:

1. Set Your Goals

Before starting any workout plan, it’s important to set clear and achievable goals. Determine what you hope to achieve from your training, whether it’s improving your race time, building muscle, or simply staying fit.

2. Prioritize Cardiovascular Fitness

Begin your week with two to three running sessions to build cardiovascular fitness. Start with shorter distances and gradually increase your mileage and intensity as your fitness improves.

3. Focus on Strength Training

Incorporate two to three days of strength training into your weekly routine. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench press, and pull-ups.

4. Alternate Running and Lifting Days

Alternate between running and lifting days to allow your body adequate time to recover. This will help prevent overtraining and reduce the risk of injury.

5. Include Rest Days

Make sure to include one to two rest days in your workout plan. Rest days are crucial for muscle recovery and overall restorative processes in the body.

6. Incorporate Cross-Training

In addition to running and lifting, consider incorporating cross-training activities such as swimming, cycling, or yoga. These activities can help improve overall fitness and prevent mental burnout from the same repetitive exercises.

7. Periodize Your Training

Consider periodizing your training to avoid plateauing and maximize results. Periodization involves dividing your training into specific phases, such as endurance, strength, and power, to target different fitness components at different times.

8. Stay Consistent

Consistency is key when it comes to seeing progress and achieving your fitness goals. Aim to stick to your workout plan and make exercise a regular part of your routine.

Frequently Asked Questions

1. Can I lift weights and run on the same day?

Yes, you can lift weights and run on the same day. However, it’s important to prioritize your goals. If your focus is primarily on building strength, it’s generally recommended to lift weights before running to avoid fatigue that may compromise your lifting performance. On the other hand, if your goal is to improve cardiovascular endurance, running before lifting weights can help you perform better during your run.

2. Should I stretch before running or lifting?

Dynamic stretching is recommended before running or lifting to warm up your muscles and increase flexibility. Static stretching is best performed after your workout to aid in muscle recovery and improve flexibility.

3. How often should I run and lift weights?

The frequency of your running and weightlifting sessions depends on various factors, including your fitness level, goals, and overall schedule. Aim for at least three to four running sessions per week and two to three strength training sessions.

4. Is it better to run before or after lifting weights?

It depends on your goals and personal preferences. Running before lifting weights can serve as a warm-up and help you perform better during your strength training session. On the other hand, running after lifting weights can be a great way to burn additional calories and improve cardiovascular fitness.

5. Can I build muscle while running?

While running is primarily a cardiovascular exercise, it can still contribute to muscle growth and toning. However, if your primary goal is to build significant muscle mass, focusing more on strength training and a calorie surplus is recommended.

6. How long should my runs be?

The duration of your runs depends on your fitness level and goals. Start with shorter distances and gradually increase your mileage over time. Aim for a combination of shorter, faster runs and longer, slower runs to improve both speed and endurance.

7. What should I eat before running or lifting?

Before running or lifting, it’s important to fuel your body with a balanced meal containing carbohydrates, protein, and healthy fats. Examples include a banana with almond butter, Greek yogurt with berries, or whole grain toast with avocado and eggs.

8. Should I do cardio on rest days?

Rest days are essential for muscle recovery and overall restorative processes. While light cardio activities such as walking or gentle cycling can be done on rest days, it’s important to prioritize rest and recovery to avoid overtraining.

9. Can I still see results if I can only devote a few days a week to exercise?

Absolutely! Even if you can only devote a few days a week to exercise, consistency is key. Stick to your workout plan and make the most of the time you have available. Focus on intensity and making each workout count.

10. How can I prevent injuries while running and lifting?

To prevent injuries while running and lifting, it’s important to prioritize proper form, listen to your body, and gradually progress in terms of distance, intensity, and weight. Make sure to warm up, cool down, and incorporate strengthening exercises that target the muscles used during running and lifting.


Combining running and lifting can be a highly effective workout plan to improve overall fitness and athletic performance. By setting clear goals, prioritizing cardiovascular fitness and strength training, and maintaining consistency, you can achieve great results. Remember to listen to your body, prioritize rest and recovery, and seek guidance from a fitness professional if needed. Stay motivated, stay committed, and enjoy the benefits of a well-rounded fitness regimen!

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